The 12-3-30 Workout: What Is It—and Does It Work?

If you’ve spent any time on TikTok or Instagram the past year, you already know. The 12-3-30 workout—fueled by an “if you know, you know” mentality—has taken social media by storm. But what does the string of numbers actually mean and what is this workout good for? We’re breaking it down once and for all to give you the essential info. 

For those who aren’t as familiar, 12-3-30 is a treadmill routine coined by lifestyle influencer Lauren Giraldo, who first posted about it in 2020 with a viral TikTok. She credited it with helping her overcome gym intimidation, become more motivated, and aiding her weight-loss journey. 

Since then, millions have caught on to the 12-3-30 workout, adding their own variations to spice it up. But, is this workout just another ‘get fit fast’ trend—or is it worth the hype? 

What is the 12-3-30 Workout?

12-3-30 is a cardio-focused, low-impact treadmill workout that mostly works your posterior chain muscles (we’re talking glutes, hamstrings, lower back, and calf muscles). Each number corresponds with a different treadmill setting—the incline percentage (12%), speed (3 mph), and duration of the workout (30 minutes). 

According to Melissa Prestipino, a doctor of physical therapy, the 12-3-30 workout is suitable for people of all ages and fitness levels, as long as they don’t have any underlying heart issues, joint problems, or back complications. Unlike other viral fitness trends that can sometimes be inaccessible, restrictive, or tough on the body (ahem, 75 Hard Challenge), the 12-3-30 is low-impact, accessible, and something you can do several times a week. 

One note: If the 12% incline feels too dramatic for you, don’t be afraid to start with a lower incline and work your way up. Or, perhaps you want to start with 10 minutes or 20. This is just a format—and if you need to modify it, you should. You’re still moving and working your heart, no matter the time or incline.

Benefits of the 12-3-30 Workout

It’s something the fitness world doesn’t talk enough about: walking is one of the best exercises you can do—period. The long list of impressive benefits (seriously, read this) covers everything from physical perks like stronger legs to a reduced risk of developing chronic disease. 

Plus, going for a stroll or power walk busts stress, increases creative output, improves memory, and boosts mood. Adding additional factors like incline, speed, and time can up the intensity to challenge you, improving your overall fitness. Here’s how the 12-3-30 workout benefits you:

Improved cardiovascular health

The only thing better for your fitness than walking? Walking uphill. A study showed that a 2% to 7% incline increased heart rate by almost 10 percent when compared to running on a flat surface. If your heart is working harder during exercise, that means it’s getting stronger, too! Plus, a higher heart rate means your body is expending more energy and burning more calories. 

The 12% incline of the 12-3-30 workout mimics an uphill walk or hike, which increases your heart rate and helps maintain healthy blood pressure. This type of exercise typically falls into Zone 2 of your five heart rate zones, meaning it’s an aerobic form of fitness. Zone 2 cardio helps you boost your VO2 max, a strong indicator of cardiovascular health.

Increased muscle strength

While shorter, higher-intensity workouts such as HIIT or Dance Cardio fatigue your muscles quickly to increase muscle mass, longer, lower-impact exercises like the 12-3-30 workout help train your muscles for endurance. 

The added resistance (thanks to the 12% slope and your body weight) also helps train power and strength in your posterior chain, so it’s not just cardio. Gravity is compounding the resistance (compared to when you’re walking on a flat incline), putting more strain on your lower body to keep going. Your slow-twitch muscles will fatigue more slowly over time, meaning that you’ll be able to do this workout for longer without as much effort with repeated practice. 

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Our Verdict: Yes, AND

Since walking is one of the best (and most often overlooked) forms of exercise out there, we’re all for the 12-3-30 workout—in moderation. Depending on your fitness experience, this workout will likely fall somewhere between Zone 2 and Zone 3 of the heart rate training zones, which means it will only benefit your cardiovascular health. And yes, this definitely counts towards the 150-minute-per-week benchmark suggested by the American Heart Association. 

We also love that adding incline (read: resistance) will help you check off some strength work in your cardio routine, improving muscular endurance and strengthening your legs. 

The only caveat? If you’re looking to lose weight, build muscle mass, get really strong, or dramatically boost your fitness level—you’ll have to introduce other workouts into your routine. Our bodies are built to adapt quickly, which means that with consistency, you’ll be able to do the 12-3-30 without expending as much effort. Yes, it’s a great way to get your cardio in, but you’ll want to add some variety (think: strength training, Pilates, Barre, Sculpt, Yoga) or play with some of the variables to keep pushing your fitness long-term. 

Walking at a 12% incline will also add a lot of load to your back, especially if you do the 12-3-30 a few times a week, so prioritize strengthening your core for added support. And take breaks. Plan your rest days and switch things up with other forms of cardio to balance things out.

We recommend trying some of our audio-guided hills walks, which are designed for a treadmill but play with variables to keep you engaged and challenged. From there, branch out to obé intervals and tempo walks! It’s kind of like listening to a podcast from a favorite fitness instructor—who tells you exactly what to do (and when).

If you love the 12-3-30 workout and keeps you moving consistently, that’s an absolute win! And if it’s a less intimidating way to get you started on your fitness journey, that’s a win, too. Just don’t forget to branch out and mix it up once you start building your confidence—you may be surprised just how much you’re capable of. 

Access thousands of obé online workouts for 1 month free with code 12330. Click here to get started.

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